Don't eat 3 hours before bed. Don't eat carbs at night.
We have all heard the myth but what is the truth, the science?
An article was published in Obesity journal in 2012 that looked at the distribution of carbs. One group was placed on a diet of carbohydrates that were distributed throughout the day, and the other group ate the majority of their carbs at night.
If you would like to read the article, you can find it here: http://onlinelibrary.wiley.com/doi/10.1038/oby.2011.48/full
If you would like to just know the results, both groups lost weight but the group that ate their carbs at night lost more weight. The results were not statistically significant (but possibly in my opinion, clinically significant).
The group that ate their carbs at night had a higher level of leptin which is the hormone that controls hunger, and so they were less hungry with less cravings. The group with carbs at night also had higher levels of adiponectin with time, which is the hormone that controls fat and carbohydrate metabolism. Insulin levels were also more stable, and when insulin levels spike, this is what leads to cravings and feelings to "binge" on other sugary, processed foods. The carbs at night also show lower blood glucose levels and cholesterol panels.
CARBS AT NIGHT FOR THE WIN!!!!!
So, if you have a coach that tells you that "carbs at night will make you fat" like a friend of mine, then run far away because you've seen the data with your own eyes.
It is of note that these patients were obese, so this does not delve into the bodybuilding world of people with 10% bodyfat. It should also be noted that this is not a long term study so there would need to be a further study to see the long term effects. The patients in this study also ate less carbohydrates than just the normal population because they were put on a 1300-1500 calorie diet, but for the purposes of timing, the results are clear.
If you are like me and would like to eat more carbs at night, check out some recipes that I've whipped up over the past three months and put into an ebook for you guys <3
With love and quest bars in my bed at night,
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